Kitchen Secrets to Beautiful Skin

The skin is the largest organ in the body, functioning as a protective barrier, our primary organ of sense, and a very important organ of elimination and detoxification. Through perspiration, the skin can clear all kinds of toxins from our bodies to help keep us healthy and clean on the inside.

However, this essential task of removing toxins means that impurities from inside our body often show up on the outside as imperfections in the skin. This is why the secrets to beautiful skin involve ridding our insides of impurities through ample water intake, eating detoxifying foods and nourishing the skin from the inside out.

Nourishing the skin means nourishing the dermal cells and connective tissue that make up skin layers. Collagen makes up a large proportion of the skin's interior matrix and is literally behind the structure and shape of our face, our hands, our legs and everything else!

To maintain a youthful appearance, it’s important to protect the skin from premature aging and help it build and repair its collagen matrix. Collagen needs antioxidant vitamin C, estradiol hormone, and the amino acid L-lysine to stay firm and strong.

These nutrients may sound like a tall order but many of the foods that are rich in antioxidants, plant estrogens, and amino acids also contain water and detoxifying elements. Here are the foods you can eat to hydrate, detoxify, and nourish your skin:

Watermelon. Summer is the season to show off our skin so isn't it fitting that the quintessential fruit of summer helps us get beautiful skin? Watermelon obviously provides water to hydrate our skin, but it also contains antioxidants vitamin C and lycopene. These two nutrients will help build collagen and undo the damage done by harmful UV rays.

Soybeans. You've probably heard that soy contains phytoestrogens. These plant estrogens mimic the activity of estrogen made in our body by promoting synthesis of new collagen cells. Soybeans are also a great source of L-lysine, an essential amino acid that must be obtained from the diet to help collagen and cartilage grow. Go for organic, non-GMO soybeans whenever possible.

Flaxseed. Another source of phytoestrogens, flaxseed is a great detoxifying food because of its high fiber content. It also contains omega-3 ALA, which is converted to anti-inflammatory compounds in the body. That translates into clear skin that's clean from the inside out! Remember to always grind flaxseeds before eating them. 

Like what you've read or have any other food suggestions for healthy, glowing skin? Comment below.

Looking for more? Click here to book your free 30-minute nutritional consultation.

References

Beautifying Skin by Shelly Lynn Nellis. Vista Magazine, Volume 66, page 44.

Why the Hot Flashes?

This post is for those of us who have to deal with this wonderful side effect of growing up. And, yes, hot flashes happen to women in their 40s (and sometimes 30s). Hot flashes are a nuisance, to put it mildly.

Hot flashes are the most common complaint amongst menopausal women as between 60 to 85 percent of North American women experience one at some point in their menopausal years. It's rare that hot flashes interfere with daily life; however, turning bright red and sweating for no particular reason can be very embarassing in certain situations. Hot flashes can also disrupt sleep and be accompanied by headaches or nausea. But what exactly is a hot flash?

Surprise, surprise. Like many other female-only issues, hormones are at the root of hot flashes. During menopause your brain and body are trying to adjust to lower estrogen levels that impact the balance and function of other hormones like follicle-stimulating hormone (FSH) and luteinizing hormone (LH). This is a really big adjustment that throws the thermostat of the body, the hypothamalus, for a loop.

In fertile women, low estrogen and progesterone levels signal the hypthamalus to send a message to the pituitary gland to start stimulating the ovaries with FSH and LH because its time to ovulate. But, in women who are ceasing to menstrate, the ovaries cannot respond to the FSH and LH as well.  At first, the hypothamalus doesn't understand this and thinks the pituitary gland isn't getting the message. So it gets a little distracted sending more messages to raise FSH and LH and get the ovaries to release an egg.

Distracted and confused, the hypothalamus sometimes makes mistakes in the thermoregulation of the body – and a hot flash results.

While a drop in estrogen is completely natural in the later years of a woman's life, the associated problems can be prevented or diminished. (Case in point, hot flashes are so rare in some Asian cultures that there is no word for “hot flash” in Japanese.) The Traditional Asian diet is high in soy foods and their isoflavones and low in saturated fat from animal foods.

Researchers and nutritionists agree that this is the main reason why hot flashes, and breast cancer, occur at much lower rates in these countries. The Standard American Diet (SAD), on the other hand, promotes dramatic hormonal changes with high amounts of animal fats, trans fats, sugar, alcohol and stimulants like caffeine. All of these foods make hot flashes worse. 

Are you looking to sail through the "big change"? Check out one of my programs or contact me for an appointment. I would be happy to skype or sit down with you to discuss diet and lifestyle to come up with a plan of action to grow with grace.

Source:

Leslie Beck's Nutrition Guide to Menopause by Leslie Beck, RD. (2003)

Weekend dining hinders healthy weight management

With the 3-day holiday weekend upon us, I thought it would be interesting to explore the cause of weekend weight gain. Did you realize you weigh more on Sunday evening than you did on Friday morning? This is true even for those who are actively trying to lose weight.
Weekend indulgences can slow weight loss efforts and cause people to gain weight, say researchers from Washington University in St. Louis.
In the study, 48 healthy men and women tracked their diets for one year using food diaries. To determine the effects of their weekend eating habits on weight loss efforts, they were assigned to one of three groups.
The first group decreased their caloric intake by 20 percent; the second increased their physical activity by 20 percent; the third group made no changes their diet or exercise habits.
Prior to starting their assigned regimes, researchers noticed that people often gain weight on the weekend – and lose some, but not all, of it during the week. The accumulated effect of weekend weight gain translated into an increase of nine pounds per year.
While attempting weight loss, people would continue to overeat on the weekend.
Researchers found that those who were trying to lose weight by cutting calories would stop losing weight on weekends. On average, people who were exercising more in an attempt to slim down actually gained a small amount of weight (0.17 pounds) on the weekend.
People who were not trying to lose weight experienced no loss or gain after a weekend of indulgence.
These findings, published online in the July 24, 2008 issue of Obesity, may explain why many dieters may not experience their desired rate of weight loss.
So, what can you do? Nutrition experts advise dieters to remain conscious of portion control and healthy food choices on the weekend in order to keep small indulgences from turning into large setbacks.
When faced with a weekend full of celebrations, try eating more whole grains, fruits and vegetables for breakfast, or as a mid-morning snack, to reduce the impulse to overeat at lavish meals later in the day.

Adrenal Exhaustion (Chronic Fatigue)

We've all been there. In times of stress, our bodies go on high alert and suddenly the simply things that create balance in our lives – like getting enough sleep – seem impossible. We “hit a wall” and crash into depression, or worse, because our bodies are spent and completely exhausted. This is called adrenal fatigue and is the results of our primal “fight or flight” stress response never letting down.

Our adrenal glands kick all systems into high gear when we're stressed. As their name implies, the adrenal glands secrete adrenaline among other potent hormones. Located just above the kidneys, it is the basic task of the adrenal glands to respond to stress by rushing your whole body into “fight or flight” mode.

This means our adrenal gland either signal our body to rage against whatever illness or irritant is causing the stress or to flee to a safe place where the stress can be avoided. For instance, to fight, our adrenal glands signal the heart to work harder, increasing the heart rate and elevating blood pressure. Energy use increases immediately as demands on the body's stores increase under the influence of the adrenal hormones. Then, when the crisis is abated, the adrenal glands restore themselves and replenish energy supplies for the next emergency.

If we are constantly over-worked, undernourished and chronically exposed to toxins with no sign of a break, then there's no let-up for the adrenal glands. Eventually, they will bottom out and plummet into adrenal exhaustion.  Adrenal fatigue occurs when the adrenal glands are not longer able to adapt to any amount of stress.

When this happens, the effects can be widespread and long-lasting, causing suppression of the immune system, hormonal imbalance, skin flare-ups, autoimmune diseases and mood disorders. Adrenal fatigue is, indeed, the underlying factor in many stress-related conditions ranging from cardiovascular disease, to colitis, chronic fatigue to Alzheimer's.

People with adrenal exhaustion or chronic fatigue can appear quite normal, but inside they live with a feeling of always having to push themselves too far. To keep themselves going, these exhausted people rely on stimulants such as caffeine or sugar.

Often, people with worn out adrenal glands seem lazy or unmotivated but quite the opposite is true – they tend to be high-achiever or workaholics. In their state of adrenal exhaustion, unfortunately, they have to push themselves harder to merely accomplish the basic tasks.

Does this sound like someone you know? If so, find out more about ways to heal adrenal exhaustion and restore relaxation and vitality.

References

The SuperStress Solution by Roberta Lee. Random House, New York, 2010.

Email list building gift tomorrow, March 13

I just wanted to let you know about the F.R.E.E. training webinar happening tomorrow. If you want to build your business you need to turn strangers into clients, browsers into buyers and subscribers into customers.

When people look to build their business, they either:

a) struggle with building their email list.

b) struggle with "closing the sale."

c) are confused by "scaling the whole system."

And I get it.

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Clickhere to register for the live webinar.

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Lori is going to talk about:

·The #1 secret to turning complete strangers into raving fans who automatically grow your business for you (and you’ll never have to canvas, cold call, or hassle gyms and chiropractic offices for referrals...)

·Why you need to define your dream client right down to his or her hair color and favorite magazine, how to find them, and how to use “Language-Pattern Marketing” to draw them onto your email list...

·The P.O.W. 11-step email follow-up sequence that will turn subscribers into paying clients without objection.

Lori is proud to share her client’s success: Sam ran her first group with 48 clients, Roseanne ran her first group with 17 clients and Melanie sells at 7-9 detox’s per month without even trying... they all use the P.O.W 11step email follow up sequence.

So if you are struggling to grow your email list and turn those subscribers into paying clients then you cannot afford (literally) to miss this LIVE webinar. A replay will be given only to action-takers who register below.

REGISTER:Build An Email List A Pro

PLUS: Rumor has it that there is going to be a $350 graphic design bonus announced for the people who show up to the webinar (you’ll have to show up to see if it’s true or not...)

If you forgot to sign up for the webinar, or needed a quick reminder of when it is, here’s all the info you need:

Date: Friday March 13 (tomorrow)

Time: 12:00pm – 1:30pm EST

Topic: Build An Email List Like A Pro

I’ll be on the webinar tomorrow. ‘See’ you then!

To your success,

Victoria

P.S. If you’ve already watched Lori’s first video in her training series, you are already registered for the webinar tomorrow. And if you’ve subscribed but haven’t watched The 5 Q’s To Clarity Formula go and watch it now before tomorrow’s webinar.

P.P.S. I highly recommend you make a point to watch

Lori’s webinars– either LIVE or catch the replays...even if you already have a thriving business or for some reason don’t think you need to learn how to strategically put together email marketing campaigns.

There is always something you can learn from everyone, even if it’s unrelated to what you are working on right now.

Adrenal Alarm Response (Sleeplessness & Irritability)

In today’s fast paced society, most people are under a siege of constant stressors ranging from long work hours to long commutes, buzzing cell phones and sleep deprivation. While the initial “fight or flight” stress response is key to survival, prolonged chronic stress increases risk of various physical and psychological health conditions. Chronic stress requires the adrenal glands to adapt and try to re-build themselves in order to continue coping with ongoing stress. This process is exhausting and leads to sleeplessness and irritability.

To say that stress can affect proper sleep patterns seems obvious, but new research has found that sleep disturbances are directly related to increased sensitivity to arousal-producing stress hormones such as cortisol. Researchers compared patients with insomnia to those without sleep disturbances and they found that insomniacs with the highest degrees of sleep disturbance secreted the highest amount of cortisol, particularly in the evening and nighttime hours.

Cortisol is excitatory; it arouses us, wakes us up and leaves us primed for action long after the trigger stressor has been subdued. However, when as a result of prolonged stress, cortisol levels get stuck at higher levels and never come down and give the  adrenal gland a chance to recharge for the next stress alarm response. Chronically high cortisol from overloaded adrenals is bad news for a good night's sleep.

What happens when you don't get a good night's sleep? Perhaps you'll be okay if it's just one night but many nights in a week quickly pile up and throw off our delicate Circadian rhythm that is intertwined with our cortisol, serotonin and melatonin levels. Serotonin and melatonin govern our appetite and our mood . If fluctuations in our sleep cycle cause us to overeat (which cortisol is known to do) or eat at erratic times, keeping a level head becomes difficult.

Our mood rises and falls with drastic dips in blood sugar, followed by sugar or fat binges. Poor eating habits, an additional stress on adrenal glands, perpetuate the adrenal alarm response encouraging cortisol levels to stay high. This, of course, gets us right back to that restless, keyed up feeling at bedtime. 

While it may feel like you're caught in a vicious cycle of stress, sleep deprivation, poor nutrition and mood swings, it is possible to break free of the cycle at any of its check points. For example, make a point to eat a nutritious breakfast every morning at the same time and include protein to prevent blood sugar dips later in the day.

If you have a habit of watching the news before bed, create a new routine and opt for a relaxing bath or series of yoga stretches to help your mind and body relax before you turn in. Stress is a fact of life, but it does not have to rule your life. 

Want more? Sign up for my newsletter by clicking here.

References

Julie Daniluk's Adrenal Connection Book.

Power Breakfast Thwarts Cravings In Times Of Stress

Study after study has linked eating breakfast to higher overall nutrient intake, fewer bouts of emotional eating and cravings later in the day, and sustained weight loss for longer periods of time; yet, 40 percent of people neglect the first meal of the day. You can have a simple bowl of cereal but imagine waking up to a 600-calorie hungry man’s feast that could actually be better for you!

That’s just what 94 obese, inactive women did for a recent study dubbed the Big Breakfast study. Venezuelan researchers put half the women on a very low carb Atkins-style diet (17 grams/day) and compared their weight loss to women of similar girth who tried the new Big Breakfast diet with balanced carb and protein distribution.

On the very low carb diet, the women had a small 290-calorie breakfast containing no more than seven grams of carbs from bread, fruit, cereal and milk. Their typical breakfast would be a cup of milk, one egg, three slices of bacon, and two teaspoons of butter. 

Big Breakfast dieters averaged 610 calories for breakfast and usually had a cup of milk, a turkey sandwich with cheese and mayonnaise, one ounce of chocolate candy (yes, chocolate for breakfast!), and a protein shake. This hefty meal could be eaten in stages so long as it was done by 9 a.m. Lunch and dinner were progressively lighter at 395 and 235 calories, respectively.

This inversed pyramid of energy intake with most of the calories at the start of the day seems to be the secret to sustained energy and weight loss. In a few months, both groups dropped similar amounts of weight but the low carb group gained most of it back. In contrast, the women who enjoyed their lean protein, carbs and candy for breakfast continued to lose weight to the tune of nearly 17 more pounds!

Hunger, which exacerbates stress and mid-day cravings for carbs, which are a sign of emotional stress, were not a problem because of breakfast. Eating a big breakfast also meant more nutrients like fibre, vitamins and minerals because more fruit and wholegrain carbs were allowed.

So, you don’t need any more reasons to eat breakfast but mornings are crazy busy and rushed. Try these quick tips for a grab-and-go big breakfast:

Pack up leftover dinner the night before. There’s nothing wrong with meatloaf in the morning.

Make a blender full of protein shake. You’re good to go for the week with protein power in your coffee cup every morning.

Stock up on pre-sliced meat, cheese and wholegrain bread. Always have these on hand for quick sandwich assembly.

Ever hear of the saying, "Eat like a king for breakfast, a prince for lunch, and a pauper for supper"? Well, follow that rule, and you could be well on your way to a healthy weight and feeling healthy.